A 5-Minute Reset Pause

A simple 5-minute practice to take a pause – using a reset breath of inhaling twice through the nose and then a long exhale through the mouth. Ideal as a micro-practice to use on the go throughout your day. Micro-practices are designed to interrupt old stress patterns, give your nervous system a moment of relief and gently bring you back into presence.

Transcript

Let's just begin by arriving,

Arriving into the body.

So start by feeling the contact your body is making with the ground beneath you.

That's your feet,

Your sit burns,

Your lower back.

Just feel the contact,

Feel your body being held and just allow your weight to settle just a little more.

This is a pause.

Now gently bring your awareness to your breath,

No need to change anything just yet,

Just notice.

Notice where it feels shallow,

Maybe where it feels tight.

Just offer yourself permission to soften.

And now we'll try a reset breath together.

So inhale through the nose and at the top of that breath take a second gentle sip of air through the nose and then exhale slowly through pursed lips as if you're blowing out through a straw.

Let it be long,

Soft and easy.

Let's do that again.

So inhale,

A second sip and slow,

Steady exhale across the lips.

Let your shoulders drop,

Let the jaw loosen and let the belly soften.

So let's take a few more of these reset breaths in your own time and just with each one,

Just sense the invitation to just to let go a little more.

So inhale,

Top up breath and a long whispering exhale.

And you might begin to feel a bit more spacious,

A bit more softened,

A bit more heavy,

A bit more relaxed.

Just feel the stillness at the bottom of the out breath.

Just rest there.

There's no rush.

And now bring one hand to your heart or your belly and just feel.

Do you notice the rhythm,

The warmth,

The aliveness?

That's here.

And if it helps,

You could just say gently to yourself,

It's safe to pause.

I'm here.

It's safe to take a pause.

So just staying with the breath for a few more moments.

No effort.

Just presence.

And when you're ready to return,

Just open your eyes gently,

Roll your shoulders.

As you come back,

Just notice how you feel now.

Just a small shift,

But sometimes that's all it takes.